Heptathlon 2019-2020 Training Plan

Macrocycle

Event: Long Jump Age: 18 Training Age: 3+ years

October November December January February March April

Phase 1 2 3
Mesocycle>>> General Specific Pre-competition Competion 1 General Specific

Strength
Power
Speed
Agility
Flexibility
Cardio Endurance

Long Jump
Evaluation & Recovery a a a a b b b
Psychology Introduce Reinforce Develop Reinforce Develop Reinforce Develop Reinforce
Microcycle>>> 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Competition Key 1 County Championships 2 National League

Evaluation a = 30m (Strike rate/stride length) b = Standing broad jump and vertical jump test
 Heptathlon 2019-2020 Training Plan

May June July August September

4 5
Specific Pre-competition Competition 2

b b b b a
Reinforce Develop Reinforce Develop Reinforce
32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
 Mesocycle

October November December January February March April May

General Specific Competition General Specific Pre-Comp
Mesocycle 1 2 3 1 2 4

Mesocycle Objectives Phase 1 - Development of general strength, mobility, endurance and basic technique
Phase 2 - Development of specific fitness and advanced technical skills
Phase 3 - Competition experience and achievement of indoor objectives
Phase 4 - Competition experience - achievement of qualification distance for main competition
Phase 5 - Adjustment of technical model, preparation for the main competition
Phase 6 - Competition experience and achievement of outdoor objectives
Phase 7 - Active recovery - planning preparation for next season

Mesocycle Content For each phase identify more detailed objectives and, where applicable, the general content for: strength, endurance, speed, flexibility (inc core and hip sta
balance, coordination, sports psychology, monitoring activities, life style, active recovery, rest etc.
As appropriate include details of training loads. Running - sets, repetitions, distance, recovery (reps & sets), target time window e.g. 2 x 3 x 400 (60-62")
 May June July August September
Pre-Comp Specfic Competition Transistion
4 5 6 7

exibility (inc core and hip stability),

ow e.g. 2 x 3 x 400 (60-62") [3', 8']

Hepthalon Training Phase 1 2019-20 v1

General Phase

Week 1 (Easy)

Day Date Training Sessions

Mon 15-20 min easy running (E2), Gym F&C
Tue 1-Oct PP(1), Shot, 3-4 x 400m (65-75%) [3'] {SE2} F&C
Wed 2-Oct Rest F&C
Thu 3-Oct PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C
Fri 4-Oct 15-20 min easy running (E2), Gym F&C
Sat 5-Oct Rest F&C
Sun 6-Oct Hurdles, LJ, Javelin, 5 x 40m (95-100%) [5'] {Sp} F&C

Week 2 (Medium)

Day Date Training Sessions

Mon 7-Oct 15-20 min easy running (E2), Gym F&C
Tue 8-Oct PP(1), Shot, 5 x 100m (75-85%) [3'] {SE1} F&C
Wed 9-Oct Rest F&C
Thu 10-Oct PP(2), HJ or LJ, 5 x 40m (95-100%) [5'] {Sp} F&C
Fri 11-Oct 15-20 min easy running (E2), Gym F&C
Sat 12-Oct Rest F&C
Hurdles, LJ, Javelin, 3-4 x 400m (65-75%) [3'] {SE2}
Sun 13-Oct F&C

Week 3 (Hard)

Day Date Training Sessions

Mon 14-Oct 15-20 min easy running (E2), Gym F&C
Tue 15-Oct PP(1), Shot, 3 x 400m (65-75%) [3'] {SE2} F&C
Wed 16-Oct Rest F&C
Thu 17-Oct PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C
Fri 18-Oct 15-20 min easy running (E2), Gym F&C

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Hepthalon Training Phase 1 2019-20 v1

Sat 19-Oct Rest F&C

Hurdles, LJ, Javelin, 5 x 100m (75-85%) [3'] {SE1}
Sun 20-Oct F&C

Week 4 (Test & Recovery)

Day Date Training Sessions

Mon 21-Oct 15-20 min easy running (E2), Gym F&C
Tue 22-Oct Quadrathlon F&C
Wed 23-Oct Rest F&C
Thu 24-Oct Sprint Starts/Acceleration and 3 x 60m (95-100%) [8'] F&C
Fri 25-Oct 15-20 min easy running (E2), Gym F&C
Sat 26-Oct Rest F&C
Hurdles, LJ, Javelin, 5 x 200m (75-85%) [3'] {SE1}
Sun 27-Oct F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Anaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)

PP - Physical Preparation
PP(1) - Plyometrics PP(2) - Medicine Ball work Gym - Circuit Training or Weights
F & C - Flexibility and Core work

General Phase - 2nd cycle

Week 1 (Easy)

Day Date Training Sessions

Mon 28-Oct 15-20 min easy running (E2), Gym F&C
Tue 29-Oct PP (1), Shot, 3-4 x 400m (65-75%) [3'] {SE2} F&C
Wed 30-Oct Rest F&C
Thu 31-Oct PP (2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C
Fri 1-Nov 15-20 min easy running (E2), Gym F&C
Sat 2-Nov Rest F&C
Sun 3-Nov Hurdles, LJ, Javelin, 5 x 40m (95-100%) [5'] {Sp} F&C

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Hepthalon Training Phase 1 2019-20 v1

Week 2 (Medium)

Day Date Training Sessions

Mon 4-Nov 15-20 min easy running (E2), Gym F&C
Tue 5-Nov PP(1), Shot, 5 x 100m (75-85%) [3'] {SE1} F&C
Wed 6-Nov Rest F&C
Thu 7-Nov PP(2), HJ or LJ, 5 x 40m (95-100%) [5'] {Sp} F&C
Fri 8-Nov 15-20 min easy running (E2), Gym F&C
Sat 9-Nov Rest F&C
Hurdles, LJ, Javelin, 3-4 x 400m (65-75%) [3'] {SE2}
Sun 10-Nov F&C

Week 3 (Hard)

Day Date Training Sessions

Mon 11-Nov 15-20 min easy running (E2), Gym F&C
Tue 12-Nov PP(1), Shot, 3 x 400m (65-75%) [3'] {SE2} F&C
Wed 13-Nov Rest F&C
Thu 14-Nov PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C
Fri 15-Nov 15-20 min easy running (E2), Gym F&C
Sat 16-Nov Rest F&C
Hurdles, LJ, Javelin, 5 x 100m (75-85%) [3'] {SE1}
Sun 17-Nov F&C

Week 4 (Test & Recovery)

Day Date Training Sessions

Mon 18-Nov 15-20 min easy running (E2), Gym F&C
Tue 19-Nov Quadrathlon F&C
Wed 20-Nov Rest F&C
Thu 21-Nov Sprint Starts/Acceleration and 3 x 60m (95-100%) [8'] F&C
Fri 22-Nov 15-20 min easy running (E2), Gym F&C
Sat 23-Nov Rest F&C

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Hepthalon Training Phase 1 2019-20 v1

Hurdles, LJ, Javelin, 5 x 200m (75-85%) [3'] {SE1}

Sun 24-Nov F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Anaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)

PP - Physical Preparation
PP(1) - Plyometrics PP(2) - Medicine Ball work Gym - Circuit Training or Weights
F & C - Flexibility and Core work

Specific Phase
Week 1 (Easy)

Day Date Training Sessions

Mon 25-Nov 15-20 min easy running (E2), Gym F&C
Tue 26-Nov PP(1), Shot, 3-4 x 400m (65-75%) [3'] {SE2} F&C
Wed 27-Nov Rest F&C
Thu 28-Nov PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C
Fri 29-Nov 15-20 min easy running (E2), Gym F&C
Sat 30-Nov Rest F&C
Sun 1-Dec Hurdles, LJ, Javelin, 5 x 40m (95-100%) [5'] {Sp} F&C

Week 2 (Medium)

Day Date Training Sessions

Mon 2-Dec 15-20 min easy running (E2), Gym F&C
Tue 3-Dec PP(1), Shot, 5 x 100m (75-85%) [3'] {SE1} F&C
Wed 4-Dec Rest F&C
Thu 5-Dec PP(2), HJ or LJ, 5 x 40m (95-100%) [5'] {Sp} F&C
Fri 6-Dec 15-20 min easy running (E2), Gym F&C
Sat 7-Dec Rest F&C
Hurdles, LJ, Javelin, 3-4 x 400m (65-75%) [3'] {SE2}
Sun 8-Dec F&C

Week 3 (Hard)

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Hepthalon Training Phase 1 2019-20 v1

Day Date Training Sessions

Mon 9-Dec 15-20 min easy running (E2), Gym F&C
Tue 10-Dec PP(1), Shot, 3 x 400m (65-75%) [3'] {SE2} F&C
Wed 11-Dec Rest F&C
Thu 12-Dec PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C
Fri 13-Dec 15-20 min easy running (E2), Gym F&C
Sat 14-Dec Rest F&C
Hurdles, LJ, Javelin, 5 x 100m (75-85%) [3'] {SE1}
Sun 15-Dec F&C

Week 4 (Test & Recovery)

Day Date Training Sessions

Mon 16-Dec 15-20 min easy running (E2), Gym F&C
Tue 17-Dec Quadrathlon F&C
Wed 18-Dec Rest F&C
3 x 60m (95-100%) [8'] Stride length & Strike rate - Sand
Thu 19-Dec F&C
Drills
Fri 20-Dec 15-20 min easy running (E2), Gym F&C
Sat 21-Dec Rest F&C
Hurdles, LJ, Javelin, 5 x 200m (75-85%) [3'] {SE1}
Sun 22-Dec F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Anaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)

PP - Physical Preparation
PP(1) - Plyometrics PP(2) - Medicine Ball work Gym - Circuit Training or Weights
F&C - Flexibility and Core work

Week 1

Day Date Training Sessions

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Hepthalon Training Phase 1 2019-20 v1

Mon 23-Dec Rest F&C

Tue 24-Dec Rest 15-20 min easy running (E2), Gym F&C
Wed 25-Dec Rest F&C
Thu 26-Dec Rest 15-20 min easy running (E2), Gym F&C
Fri 27-Dec Rest F&C
Sat 28-Dec Rest 15-20 min easy running (E2), Gym F&C
Sun 29-Dec Rest F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Anaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)

PP - Physical Preparation
PP(1) - Plyometrics PP(2) - Medicine Ball work Gym - Circuit Training or Weights
F&C - Flexibility and Core work

Page 10 of
Hepthalon Program Phase 2 0000002019-20 v1

Specific Phase

Week 1 (Easy)

Day Date Training Sessions

Mon 30-Dec 15-20 min easy running (E2), Gym F&C

Tue 31-Dec PP(1), Shot, 3 x 300m (65-75%) [3'] {SE2} F&C

Wed 1-Jan Rest F&C

Thu 2-Jan PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C

Fri 3-Jan 15-20 min easy running (E2), Gym F&C

Sat 4-Jan Rest F&C

Hurdles, LJ, Javelin, 5 x 40m (95-100%) [5'] {Sp}
Sun 5-Jan F&C

Week 2 (Medium)

Day Date Training Sessions

Mon 6-Jan 15-20 min easy running (E2), Gym F&C

Tue 7-Jan PP(1), Shot, 5 x 100m (75-85%) [3'] {SE1} F&C

Wed 8-Jan Rest F&C

Thu 9-Jan PP(2), HJ or LJ, 5 x 40m (95-100%) [5'] {Sp} F&C

Fri 10-Jan 15-20 min easy running (E2), Gym F&C

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Sat 11-Jan Rest F&C

Hurdles, LJ, Javelin, 3-4 x 400m (65-75%) [3'] {SE2}
Sun 12-Jan F&C

Week 3 (Hard)

Day Date Training Sessions

Mon 13-Jan 15-20 min easy running (E2), Gym F&C

Tue 14-Jan PP(1), Shot, 3 x 400m (65-75%) [3'] {SE2} F&C

Wed 15-Jan Rest F&C

Thu 16-Jan PP(2), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C

Fri 17-Jan 15-20 min easy running (E2), Gym F&C

Sat 18-Jan Rest F&C

Hurdles, LJ, Javelin, 5 x 100m (75-85%) [3'] {SE1}
Sun 19-Jan F&C

Week 4 (Test & Recovery)

Day Date Training Sessions

Mon 20-Jan 15-20 min easy running (E2), Gym F&C

Tue 21-Jan PP(1), 150m and 300m Time Trial F&C

Wed 22-Jan Rest F&C

Thu 23-Jan PP(2), 600m Time Trial F&C

Fri 24-Jan 15-20 min easy running (E2), Gym F&C

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Hepthalon Program Phase 2 0000002019-20 v1

Sat 25-Jan Rest F&C

Hurdles, LJ, Javelin, 5 x 200m (75-85%) [3'] {SE1}
Sun 26-Jan F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Anaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)

PP - Physical Preparation
PP(1) - Plyometrics PP(2) - Medicine Ball work Gym - Circuit Training or Weights
F & C - Flexibility and Core work

Competition
Week 1 (Easy)

Day Date Training Sessions

Mon 27-Jan 15-20 min easy running (E2), Gym F&C

Tue 28-Jan PP(1), Shot, 3 x 300m (65-75%) [3'] {SE2} F&C

Wed 29-Jan Rest F&C

Thu 30-Jan PP , HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C

Fri 31-Jan 15-20 min easy running (E2), Gym F&C

Sat 1-Feb Rest F&C

Hurdles, LJ, Javelin, 5 x 40m (95-100%) [5'] {Sp}
Sun 2-Feb F&C

Week 2 (Medium)

Day Date Training Sessions

Mon 3-Feb 15-20 min easy running (E2), Gym F&C

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Tue 4-Feb PP(1), Shot, 5 x 100m (75-85%) [3'] {SE1} F&C

Wed 5-Feb Rest F&C

Thu 6-Feb PP(1), HJ or LJ, 5 x 40m (95-100%) [5'] {Sp} F&C

Fri 7-Feb 15-20 min easy running (E2), Gym F&C

Sat 8-Feb Rest F&C

Hurdles, LJ, Javelin, 3-4 x 400m (65-75%) [3'] {SE2}
Sun 9-Feb F&C

Week 3 (Hard)

Day Date Training Sessions

Mon 10-Feb 15-20 min easy running (E2), Gym F&C

Tue 11-Feb PP(1), Shot, 3 x 400m (65-75%) [3'] {SE2} F&C

Wed 12-Feb Rest F&C

Thu 13-Feb PP(1), HJ or LJ, 3 x 150m (85-95%) [8'] {SpE} F&C

Fri 14-Feb 15-20 min easy running (E2), Gym F&C

Sat 15-Feb Rest F&C

Hurdles, LJ, Javelin, 5 x 100m (75-85%) [3'] {SE1}
Sun 16-Feb F&C

Week 4 (Test & Recovery)

Day Date Training Sessions

Mon 17-Feb 15-20 min easy running (E2), Gym F&C

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Hepthalon Program Phase 2 0000002019-20 v1

Tue 18-Feb PP(1), 150m and 300m Time Trial F&C

Wed 19-Feb Rest F&C

Thu 20-Feb PP(1), 600m Time Trial F&C

Fri 21-Feb 15-20 min easy running (E2), Gym F&C

Sat 22-Feb Rest F&C

Hurdles, LJ, Javelin, 5 x 200m (75-85%) [3'] {SE1}
Sun 23-Feb F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Anaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)

PP - Physical Preparation
PP(1) - Plyometrics PP(2) - Medicine Ball work Gym - Circuit Training or Weights
F & C - Flexibility and Core work
;

Page 15 of
FF0000Physical Preparation (PP)

Physical Preparation

PP(1) & (2) Warm Up

On back – rolling stretches – legs straight then leg bent (x5 each leg)
On back – bridge leg extension (30 “)
Kneeling Glute kicks (x5 each leg)
Superman (30”)
Standing tall/erect - leg lift to rear
Squats – hold down position (x5)
Lunges – front/side/rear/side/front - hold down position (x2)
Walk on toes (10m) then heels (10m)
Ankle rolls (10m)
Skips high knees & toes up (20m)
Skip Claw (20m)
Stiff legs (10m)

PP(1) Legs
Do 3 exercises - & unless stated do 2 sets of 6 reps
Have 2-3 min recovery between sets/reps
Allow 48hours recovery before the next session – Do Tuesday & Thursday

Ankle jumps (bunny or single leg hops on the spot)

Double footed jumps over 10 metres
Hops over 10 metres
Repetitions of tuck jumps, squat jumps or split jumps
Double footed jumps up steps of over low hurdles
Running jumps – (123 jump)
Bounding on the flat or uphill
Drop and hold or hop and hold drills.
Jump off box, jump high & jump distance

PP(2) Arms
Do all the exercises – 2 sets of 6 reps
Have 2-3 min recovery between sets/reps
Allow 48hours recovery before the next session – Do Tuesday & Thursday

Javelin throw movement (slow) with elastic rope (use hips first)
Press ups – fast up, slow down or Press ups with mid-air claps
FF0000Physical Preparation (PP)

Medicine ball throwing

Throw ins
Throw over the head
Throw from feet up & forward
Side throws horizontal
Side throws low to high
Throw vertical low to high
Slam downs
Two handed forward chest pass up at 45deg – elbows high
 Flexibility and Core Stability Exercises

Core stability (2 sets) Back arches x 20

Sit-ups – knees bent, palms to kneecaps (upper abdominals) x 20
Reverse curl – knees to chest (lower abdominals) x 20
Plank – front 30 sec, right side 30 sec, left side 30 sec

Flexibility – hold for 30 seconds (2 sets)

Standing Arms out to side – palms face forward, stretch arms back
Arms out to side – palms face back, stretch arms back
Arms forward – hold hands, push hands away
Arm across chest – hold with other arm
Hands over head – reach down spine
Hands together behind back – reach up, keep back straight

On the floor Lying on your back – stretch away from the body with feet and hands
Lying on your back – knee to chest, repeat other leg
Lying on your back – legs bent, raise hips off the floor, straighten one leg, repeat with other leg
Lying on your back – legs bent, allow knees to fall to one side onto the ground, repeat other side
Lying on your front – heel to bum, repeat other leg
Lying on your side – raise upper leg, repeat other leg
Lying on your side – raise lower leg, repeat other leg
Sitting legs apart – stretch to each foot
Sitting heels together – ease the knees towards the ground
Sitting legs straight – rotate feet outwards and hold, repeat feet inwards
Sitting leg crossover – elbow behind knee
Iron cross: lying on back – arms out to the side, right foot to left hand and vice versa
Scorpion: lying on face – arms out to the side, left heel to right hand and vice versa
FF0000Warm Up Drills

Warm-up & Drills

Running Gentle jog to warm up – 200 m

Leg swings – front x 10 each leg
Leg swings – side x 10 each leg
Single leg squats – 10 on each leg
Lunges – 20 m and reverse back
Walking – toes (10 m), then heels (10 m)
Ankle rolls
Side strides crossover
Butt kicks + sprint arm action
Skips – high knee toes up + sprint arm action
Skip with high knee and drive down + sprint arm action
Stiff leg claw – over 10 m + sprint arm action
Lunge position – sprint arm action – 30 sec on each leg forward
Step over ankle + sprint arm action
Step over calve + sprint arm action
Step over knee + sprint arm action
Low hurdles x 10 wicket drills
3 x 60 m – 30 m tall, relaxed and smooth + 30 m add elbow drive
Acceleration run outs (tape marking)

Long jump Gentle jog to warm up – 200 m

Leg swings – front x 10 each leg
Leg swings – side x 10 each leg
Single leg squats – 10 on each leg
Lunges – 20 m and reverse back
Ankle rolls
Side strides crossover
Butt kicks + sprint arm action
Skips high knee toes up + sprint arm action
Skip with high knee and drive down + sprint arm action
Stiff leg claw – over 10 m + sprint arm action
3 x 30 m tall, relaxed and smooth + elbow drive
Flat foot take-off action
Skip for height – drive knee and opposite arm up
FF0000Technique

Technique
Running Back straight
Tall posture
Head in line with spine
Looking straight ahead
Shoulders relaxed
On balls of the feet
Feet point in direction of movement
Hips stable – no collapsing/dipping on landing
Balanced
Smooth co-ordination of movement
Correct arm action
High knees + drive down of the dorsiflexed foot
Appear to float

Long jump Controlled run-up

Flat foot take-off
Take-off point
Flight in the air
Landing
Line of sight
FF0000Cool Down

Cool-down

200–400 metre jog at talking pace

General exercises – hold each stretch for 10 seconds

Standing Arms out to side – palms forward, stretch arms back

Arms out to side – palms back, stretch arms back
Arms forward – hold hands, bring shoulders together
Arm across chest – hold with other arm
Hands over head – reach down spine
Hands together behind back – reach up, keep back straight

On the floor Lying on your back – stretch away from the body with feet and hands
Lying on your back – knee to chest
Lying on your front – heel to bum
Lying on your side – leg raise, upper leg
Lying on your side – leg raise, lower leg
Sitting legs apart – stretch to each foot
Sitting heels together – ease the knees towards the ground
Sitting leg straight/heel to thigh stretch – rotate foot left/right
Sitting leg crossover – elbow behind knee
FF0000Medicine Ball

Medicine Ball

3 or 5 k (2 sets of 10–12 repetitions of each exercise – 3 min rec/set)

Throw in with one step into throw

Front forward throws from between the legs
Facing away – overhead throws
Side throws horizontal – left and right
Side throws start low and end high – left and right
Throw vertically from the ground up (watch the ball to avoid being hit)
Slam downs
Standing chest pass – up at 45 degrees
Abdominal lift-overs – progression feet off the ground
Abdominal catches – front and both sides
Circuit Training

Circuit Training

6 exercise circuits
1.     Press-ups 1.     Sprint arm action with dumbbells
2.     Sit-ups (bent knees feet on the ground) 2.     Compass jumps
3.     Back extensions (chest raise) 3.     Sit-ups
4.     Squat jumps (forward astride) 4.     Skipping
5.     Stomach crunches 5.     Back extension leg raise
6.     Treadmills 6.     Burpees

1.     Bench dips 1.     Press-ups

2.     Lunges 2.     Skipping
3.     Sit-ups 3.     Sprint arm action
4.     Hopping 10 m (alternate legs) 4.     Back extension leg raise
5.     Back extension – chest raise 5.     Hopping 10 m (alternate legs)
6.     Squat thrusts 6.     Sit-ups

8 exercise circuits
1.     Burpees 1.     Hopping 10 m (alternate legs)
2.     Sit-ups (bent knees feet on the ground) 2.     Treadmills
3.     Press-ups 3.     Sit-ups
4.     Back extensions (chest raise) 4.     Back extension – leg raise
5.     Squat jumps (forward astride) 5.     Press-ups
6.     Bench dips 6.     Lunges
7.     Stomach crunches 7.     Skipping
8.     Treadmills 8.     Burpees

1.     Squat thrusts 1.     Press-ups

2.     Sit-ups 2.     Sit-ups
3.     Skipping 3.     Lunges
4.     Press-ups 4.     Back extension chest raise
5.     Back extension leg raise 5.     Skipping
6.     Hopping 10 m (alternate legs) 6.     Bench dips
7.     Sprint arm action 7.     Shuttle runs 10 m
Circuit Training

8.     High knees 8.     Plank

Above circuits
2 sets – each exercise 30 sec work, 30 sec recovery – between sets 60 sec recovery

Sample Circuit
1.     Run 400 metres
2.     15 press-ups
3.     20 sit-ups
4.     15 squat thrusts with jumps (burpees)
5.     15 press-ups
6.     30 body-weight squats (fast)
7.     Run 400 metres
8.     12 squat and medicine ball presses
9.     10 feet-elevated press-ups
10.   20 low-back extensions
11.   15 bench dips
12.   15 lunges with each leg
13.   Run 400 metres
14.   Repeat steps 2–13 one more time (for two circuits in all)
FF0000Plyometrics

Plyometrics

Phase 1
2 x 6 12" hurdles – bunny hopping – straight leg 12
2 x 6 12" hurdles – left leg hopping – straight leg 12
2 x 6 12" hurdles – right leg hopping – straight leg 12

1 x 6 12" hurdles – bunny hopping – high knees 6

1 x 6 12" hurdles – left leg hopping – high knee 6
1 x 6 12" hurdles – right leg hopping – high knee 6

54 contacts
Phase 2+
2 x 8 12" hurdles – bunny hopping – straight leg 16
2 x 8 12" hurdles – left leg hopping – straight leg 16
2 x 8 12" hurdles – right leg hopping – straight leg 16

1 x 8 12" hurdles – bunny hopping – high knees 8

1 x 8 12" hurdles – left leg hopping – high knee 8
1 x 8 12" hurdles – right leg hopping – high knee 8

2 x 6 box jumping 12

3 x 4 contacts on each foot – bounding for height 12

3 x 4 contacts on each foot – bounding for distance 12

108 contacts

Allow 3 minutes' recovery between each repetition

Bounding = running lunge

Emily Moore Training Program 2020-21

 Weight Training

Warm-up – 20 x clean exercise just with the bar and 5 k or 10 k each side

Phase Loading Day 1 Day 2 Day 3

Squats Lunges Squats
Step-ups  Single-leg squats Step-ups
General 3 sets 12RM
Bench press Bench press Bench press
Dumbbell arm swings Power cleans Snatch
Power cleans & snatch Power cleans Snatch Squats
3 sets 10RM Bench press Bench press Bench press
Step-ups Single-leg squats
Specific
Other exercises Dumbbell arm swings Lunges with dumbbells
Dumbbell arm swings
3 sets of 5 reps at 10RM
Power cleans Snatch Rest
Bench press Bench press
Competition 3 sets of 5 reps at 8RM Step-ups Single-leg squats
Dumbbell arm swings Lunges with dumbbells
Dumbbell arm swings

When standing, have one foot in front of the other to give a firm base
Always keep the back straight – push onto front foot

Strength tests
Leg press – a good ratio is 2.5 times your 'body weight'
Squat – a good ratio is 2 × 'body weight'
Bench press – a good ratio is 1.25 × 'body weight'
Leg curl vs leg extension
For each leg, the curl score should be at least 80% of your extension score
To reduce the chance of injury the ratio should be at least 75%

Determining 1RM
The following equation provides a good estimate of the maximum load, provided the number of repetitions does not exceed 10
Weight ÷ (1.0278 – (0.0278 × Number of repetitions))

Exercise Weight Repetitions Your weight 1RM

Leg press 240 5 86 270.0 3.1
 Squat 180 3 86 190.6 2.2
Bench press 145 3 86 153.5 1.8

Leg curl Weight Repetitions 1RM

Left leg 240 3 254.1
Right leg 199 4 217.1
Leg extension
Left leg 270 3 285.9
Right leg 220 4 240.0

Curl to extension ratio: Left leg 89% (Ideal 80%)

Curl to extension ratio: Right leg 90% (Ideal 80%)
 Ratio
x Body weight (ideal 2.5)
x Body weight (ideal 2)
x Body weight (ideal 1.25)
 Complex Training

General phase

In this phase the athlete should complete all sets of the weights exercise with a recovery of 60 seconds/set.
This is followed by a 3-minute rest before performing all sets of the matched plyometric exercise with a
recovery of 90 second/set.

Exercise Reps Rest/Set

Squats 3 × 12RM 60 seconds
Vertical jumps 3 × 10 90 seconds
Bench press 3 × 12RM 60 seconds
Medicine ball chest pass 3 × 10 90 seconds
Barbell lunge 3 × 12RM 60 seconds
Step jumps 3 × 10 90 seconds
Lat pull-down 3 × 12RM 60 seconds
Medicine ball overhead pass 3 × 10 90 seconds
Abdominal crunches 3 × 20 60 seconds
Medicine ball sit-up and throw 3 × 10 90 seconds
Note: 12RM – a weight that only allows you to complete a maximum of 12 repetitions of the
exercise before you are fatigued

Specific phase

The plyometric exercises in the specific phase must be specific to your sport/event. The athlete conducts one
set of the weights exercise followed immediately by one set of the plyometric exercise, e.g. 6 squats, 6 drop
jumps, 3 minutes rest, 6 squats, 6 drop jumps (with minimal recovery between the squats and drop jumps).

3 × 6 (12RM) means 3 sets of 6 repetitions using a load that would produce 12 repetitions max
(RM)

Exercise Reps Rest/Set

Squats 3 × 6 (12RM)
3 minutes
Drop jumps 3×6
Barbell step-ups 3 × 6 (12RM)
3 minutes
Hops (each leg) 3×5
Bench press 3 × 6 (12RM)
3 minutes
Plyometric press-up 3×5
Barbell lunge 3 × 6 (12RM)
3 minutes
Box jumps 3 × 10

Competition phase

The plyometric exercises in the competition phase must be specific to your sport/event. As in the specific
phase of training, the athlete conducts one set of the weights exercise, followed immediately by one set of
the plyometric exercise.

2 × 4 (8RM) means 2 sets of 4 repetitions using a load that would produce 8 repetitions max
(RM)

Exercise Reps Rest/Set

Squats 2 × 4 (8RM)
5 minutes
Hops (each leg) 2×6
Bench press 2 × 4 (8RM)
5 minutes
Plyo press-up 2×5
Barbell lunge 2 × 4 (8RM)
5 minutes
Speed bounds 2 × 10